SBD -days 1 & 2

So I just started this South Beach Diet again. I always seem to forget how run down I feel during the first phase of this diet.

Here's the breakdown for yesterday (at least what I can recall)

breakfast: fried egg w/ 2 strips of bacon, coffee w/ milk (no sugar, ick...) I have learned that I can't eat artificial sweetners, so they're gone too..

midmorning snack: mozzarella cheese stick

lunch: butter lettuce salad w/ lowfat cottage cheese and 2 tbsp. of smoked salmon mix. Artichoke hearts in the salald too.

dinner: Indian food (chicken, spinach and spicy veg) on a bed of fresh spinach (Hooray! I didn't eat the Nan!) - my favorite part, the flatbread.
1 tsp. reduced fat peanut butter

late night: cup of chaomomile tea w/ no sugar

Overall, I felt really good, pretty gung-ho about the whole thing. So I had more incentive.

Day 2:

Breakfast: egg whites, spinach, and scrambled eggs w/ garlic and parmesan cheese.
latte w/ no sugar.

midmorning snack: mozarella cheese stick

lunch: grilled steak (kabob) and grilled veggies (onion, tomato, and green pepper)
some mixed nuts.

afternoon snack: mixed nuts.

dinner: TBD


so far, I am starting to get a horrible headache. I had to take tums for the heartburn, and I am noticing that I can't go to the bathroom. I remember having a hard time before with all the symptoms of ketosis. But I don't remember being affected this badly. Maybe it was because of the sweetners. I can definitely feel the fatigue though. I am worried in a few days we will have our holiday party, and the night after that I have a game night at our house. I am not sure how the drinking will make me feel. I will try to go easy, and avoid any snack tables...hard to do when everyone else is doing it. I did notice though, that my weight went down from 133 too 132. (Not bad for being pms-y) Read More!

Day 3 - Getting a litte easier

So, last night, in the true nature of gym nerd, I decided to take my sore but to the gym. (on a Friday night) it was good, I saw some people who I haven't seen in a long time. My old trainer was glad to see me, it's nice he give me tips every now and then, but I still hate doing new exercises in front of him because I feel like a child playing with weights, always being corrected..Although the corrections are welcome... I know, I am a mess sometimes....

anyhow here's what took place last night..

CHEST
Dumbell bench presses
set 1.) 12.5 lbs x 12
set 2.) 15 lbs x 10
set 3.) 15 lbs x 8
set 4.) 17.5 lbs x 6
set 5.) 15 lbs x 12

SHOULDERS
Seated Shoulder Presses
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 15 lbs x 8
set 4.) 17.5 lbs x 6
set 5.) pull ups with dumbells (10lbs x 12)

BACK
Seated Machine rows
set 1.) 100 lbs x 12
set 2.) 80 lbs x 10
set 3.) 98 lbs x 8
set 4.) 100 lbs x 6
set 5.) overhead pull downs (35-40 lbs x 12)

TRICEPS
Overhead tricep extensions - with dumbells
set 1.) 12.5 lbs x 12
set 2.) 15 lbs x 10
set 3.) 15 lbs x 8
set 4.) 17.5 lbs x 6
set 5.) Overhead tricep extensions 1 - 15lbs x 12 - at this point, old trainer came to correct my form. was good, but a little too late. Need to remember to keep my elbows as close to my ears as possible.

BICEPS
Standing Bicep Curls
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 12.5 lbs x 8
set 4.) 12.5 lbs x 6
set 5.) Standing bicecp curls 10 lbs x 12- I didn't feel strong enough to go up to 15 lbs, which worked out because I did this really slowly, focusing on the downward movement as well.


Overall, was a quick easy workout. I am just not sure when quick and easy will feel like enough. But I think I will feel sore, as I can tell when I get shaky after my workouts. It was good. It sort of forces me to slow down and make the most out of the exercises.

The eating front was disasterous last night. Hubby had a poker night, so I was on my own. For some reason, when I am alone I eat like crap...Maybe because no one is watching? I dunno...I even had popcorn at the movie theaters....baaaaad. It was this weird roller coaster, even after I got home. I was hungry every two hours like clock work, but I know I was feeding my body crap. I am going to try and correct all that this weekend.. Read More!

Day 2 - Legs, OMG

I never thought I could be sooooo much in pain. This is my third day of taking Advil for the muscle soreness. I am still in the process of scheduling my two body fat tests, and having my dreaded "before" pictures taken this weekend. ugh...I know it's only a starting point, but they totally depress me...I guess that is part of the whole "motivational" aspect of this 12 week cycle.

Okay, so here's what I did the day before yesterday.. I missed my two days of cardio this week, because the muscle soreness has been so excruciating, I don't think I could've done extra cardio had my life depended on it. Hubby says that next week won't be as bad. I am hoping to pick up three extra days of running then.. I have to, my marathon is coming up!

QUADS
Barbell Squats
set 1.) 20 lbs x 12
set 2.) 25 lbs x 10
set 3.) 30 lbs x 8
set 4.) 35 lbs x 6
set 5.) Leg Extensions (one 5lbs plate on each side x 12)

HAMSTRINGS
Dumbell Lunges
set 1.) 8 lbs x 12
set 2.) 10 lbs x 10
set 3.) 12 lbs x 8
set 4.) 15 lbs x 6
set 5.) Lying leg curls (35 lbs on machine x 12)

CALVES
Standing Calf Raises
set 1.) 10 lbs x 12
set 2.) 20 lbs x 10
set 3.) 30 lbs x 8
set 4.) 40 lbs x 6
set 5.) Standing Calf Raises 30 lbs x 12

OUTER THIGHS
Outer Thigh machine (had extra time - not totally sure on the weights)
set 1.) 20 lbs x 12
set 2.) 25 lbs x 10
set 3.) 30 lbs x 8
set 4.) 35 lbs x 6
set 5.) Outer Thigh machine (30 lbs x 12)

ABS
Floor Crunches - Obliques, Lower Abs, and regular crunches
set 1.) x 12
set 2.) x 10
set 3.) x 8
set 4.) x 6

So you can see why I have been in so much pain. To the trained weight-lifter it might not look like much, but to a novice like me, I am still amazed that I could do all this and then some...Not to mention that the day after I did my first upper body session, I did something funky to my neck, so the day after I couldn't look left or right. Thank GOD hubby is a massaging superstar.

Today, I do upper body. Will update blog with that later.

Eating has gotten easier, I think I need to eat more protein in the afternoons, or after dinner, because I noticed I am getting hungry late in the evenings... Read More!

Day 1 -Resurrection

Well,
Here we go again. I've decided that I could use 50K this year, should I successfully pull off my 12 week transformation. Yee Haw! I started up my bfl training again just earlier this week. I trained on Monday. Here's what I did:

8/6 - Monday

CHEST
Dumbell bench presses
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.)12.5 lbs x 8
set 4.) 15 lbs x 6
set 5.) Dumbell Fly's 10 lbs x 12 ? don't remember the exact weight..

SHOULDERS
Seated Shoulder Presses
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 12.5 lbs x 8
set 4.) 15 lbs x 6
set 5.) Side raises 8 lbs x 12 - I was starting to get pretty pooped at this point..

BACK
Bent-over rows
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 15 lbs x 8
set 4.) 15 lbs x 6
set 5.) Dumbell pullovers 10 lbs x 12 ~ I think....

TRICEPS
Tricep pulldowns (machine) - I think this is roughly the weight I used, can't totally remember
set 1.) 15 lbs x 12
set 2.) 20 lbs x 10
set 3.) 25 lbs x 8
set 4.) 25 lbs x 6
set 5.) Overhead tricep extensions 1 - 15lbs x 12

BICEPS
Seated Bicep Curls - standing - I felt like my thighs were getting in the way when I was seated.
set 1.) 10 lbs x 12
set 2.) 12 lbs x 10
set 3.) 12 lbs x 8
set 4.) 12 lbs x 6
set 5.) Standing bicecp curls 10 lbs x 12

It only took me about 30 mintues, but today and yesterday, I can barely lift my arms above my head. I've been taking Advil for the pain. I don't remember being THIS out of shape!

I missed yesterday's workout, but I think I can make up for it in the later part of the week.
I still need to get my body fat tested prior to my "before" pictures. The eating part has been a little bit of a challenege. I just need to make sure I am in check, and when I stress out, I don't reach for the nearest candybar! It's been tough this week with my boss gone (he and his wife are expecting!) so I am in a holding pattern until he gets back in. But in the meantime, I think I can handle this. I don't think I give myself enough credit :)

Got a noon gym workout.. I think I really would benefit from earlier workouts, I just hate getting up that early and leaving my family...

:)


Read More!

2/4/05

Breakfast: 8 am
egg white omlete w/ canadian bacon and cherry tomatoes, salsa on top, sprinkled very lightly with cheddar cheese
2 glasses of water

snack: 12pm
string cheese stick
small nectarine
2 glasses of water

Lunch: 2:00pm
half chicken breast (hazlenut, breaded from Whole Foods)
small serving of spinach salad with shitake mushrooms, onions, and walnuts
small serving of butternut squash with sherry
1 small whole wheat, sprouted tortilla with 4 tsp. of low-fat hummus
1 graham cracker
2 glasses of water

Snack:
might have a strawberry cream EAS shake at 4pm...


Dinner: TBD

Workout
goal: upper body


Feelings:
Am feeling a little tired today, from my strenuous workout last night, first stab at the aerobics workout on the Body For Life plan, last night was tough, but I know if I stick to it I will just get better and better. I had to stop my run because I felt like my chest was going to burst. I did 10 minutes of running and 11 minutes on the bike. Man I was wiped out!!!I ended up doing in incorrectly. I did peaks and valleys instead of a gradual climb in intensity. I just keep thinking of my before photos. That's what keeps me going. I really need to start going to bed sooner though. Can't take these late night workouts, I get too amped at night and have a tough time falling asleep. I meant to workout this morning but I was too tired. I am going to do it right after work instead. I will miss the Saturday workout since I am heading off to Vegas to watch the UFC fight!!!! Before I leave, I am getting dunked in a tank "hydrostatic body fat testing" on Sat. 8:30 am..I am a little worried because I fear what the results will be. I currently weigh in at 120.5 I know that the two really aren't related though. I want to lose 10-12 lbs. and just get totally ripped :D I need to remember to take my measurements soon too.

My head hurts a lot today no matter how much water I drink. I just took 2 tylenols, that will work. I don't know what happened at lunch I just couldn't stop eating, I 've noticed that I am getting hungrier. I am pms'ing this week, so I expect my weight to fluctuate a bit until my cycle is over. I'm feeling a little discouraged because JJ says that this program is for "fat" people and it's probably not for me. Not in those words exactly but thereabouts. I need to learn to keep my mouth shut. I am doing great, I am still refining the workouts, I think I need to work on form for the lower body, definitely need to figure out the proper stance for squats. I wish I could win a million dolllars. The diet section of this plan is a little vague. I keep thinking, "I wonder how I am going to look in about 3 or 4 weeks from now, or even 8 weeks." A lot can change very quickly with weight-lifting, I know this much. I just need to get a handle on my eating habits. I have this sweetooth from hell right now..ugh..must...fight..temptation....

Okay, need to get back to work.

Read More!

2/3/05

Breakfast: 8am
1/2 c. oatmeal with one scoop of protein powder (22 g of protein ea.)
slice of apple

snack: 11:15am
fat free cherry yogurt

lunch: 1:00pm
1/2 Quizno's chicken sandwich
small salad with tomatoes and carrot slices
dressing Light done Right
1/2 an apple

snack: 5:11pm
bite of rice krispy treat
chocolate low carb EAS shake

Workout:

20 minutes of cardio with intervals.


Feeling:
A little tired today, run down from work, I am not feeling very motivated to workout tonight because I really wanted to work out during lunch but got bogged down with work. I am noticing that it's really hard for me to say "no" to work when I want to do personal stuff. I have been better about disciplining myself with the food today. I've just been emotional because Michael and I have been fighting a lot these past few days. It's hard to get myself motivated and get out there when I am feeling sluggish and a little down. Okay..off I go to the gym...
Read More!

2/2/05

Nutrition

breakfast 8am:
bowl of HiLo cereal with Organic 1% milk, and 2 slices of apple (organic)
1 cup of water

snack 11am:
banana and a cup of Chamomile Tea
2 cups of water

lunch 12:15:
(catered lunch for work meeting)
three small sandwich quarters -turkey and avacado, salami and cheese, and tuna 3/4 cup of rice salad with pinenuts and cilantro.

1/3 brownie, small oatmeal raisin cookie
1/2 Diet Coke
3 cups of water

snack 2:45-3:15:
1 vine of licorice
1 small kit kat piece
1 piece of sugarfree gum
1 EAS strawberry cream, low-carb protein shake.


dinner:
1/2 of Quizno's chicken sandwich
1 slice of apple
1 cup of milk

Workout:

see pdf coming soon!

just took my before photos, yikes!!
http://www.ofoto.com/BrowsePhotos.jsp?&collid=21381879706&page=1&sort_order=0



Feeling:

First day of PMSing and I am feeling a little weak, having a hard time controlling my sweet tooth, and cravings, I really want potatoe chips and junk food, and I am not feeling at all motivated to work out in spite of last weeks progress (worked out all 5 days and topped it off with a 5 mile run on Sat.)
Getting sick on Sunday and Monday definitely set me back and has made me feel more tired than normal. I'm feeling pretty emotional too, due to the fluctuation in hormones. It's very nice outside I would love more than anything to go for a run. I am feeling a little daunted by the Body For Life Challenge, like I am scared to break free from my routine because I am afraid of failure. I will start tonight, and falling back on cardio is always a surefire way for me to feel good about myself, since it's a strength. I don't want the home life to suffer so I try to be home a lot and then I feel like work is suffering when I work out in the middle of the day, I guess I just need to tough it out and start getting up in the early mornings to get my workouts in, without skipping them. I am going to work out tonight and try the early morning thing on Friday. Thursday is open since Michael will be at class, I have the whole evening to workout as long as I want. Wow, I didn't realize how much stuff I had on my mind!
Read More!